Dive into this athlete’s performance at 2024 Birmingham using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.
We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.
We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.
This section showcases the entire Semple Paul's performance at each station and run segment compared to the average.
It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Semple Paul's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Semple Paul's performance against the competition, identifying areas of strength and those needing improvement.
This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.
Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Semple Paul's time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of 03:42. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:06 | 43:46 to 42:40 | 29.7% |
| Farmers Carry | 00:56 | 03:03 to 02:07 | 25.2% |
| Sandbag Lunges | 00:43 | 05:44 to 05:01 | 19.4% |
| Burpees Broad Jump | 00:31 | 05:45 to 05:14 | 14.0% |
| Wall Balls | 00:17 | 06:36 to 06:19 | 7.7% |
| Rowing | 00:07 | 04:54 to 04:47 | 3.2% |
| Sled Push | 00:02 | 02:51 to 02:49 | 0.9% |
| Ski Erg | 00:00 | 04:19 to 04:19 | 0.0% |
| Sled Pull | 00:00 | 04:02 to 04:02 | 0.0% |
| Semple Paul | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:42 | 00:00 | 04:40 +01:02 | 00:00 +00:00 |
| Ski Erg | 04:19 | 05:42 | 04:29 -00:10 | 04:40 +01:02 |
| Running 2 | 04:38 | 10:01 | 05:05 -00:27 | 09:09 +00:52 |
| Sled Push | 02:51 | 14:39 | 02:59 -00:08 | 14:14 +00:25 |
| Running 3 | 04:43 | 17:30 | 05:33 -00:50 | 17:13 +00:17 |
| Sled Pull | 04:02 | 22:13 | 05:05 -01:03 | 22:46 -00:33 |
| Running 4 | 04:48 | 26:15 | 05:31 -00:43 | 27:51 -01:36 |
| Burpees Broad Jump | 05:45 | 31:03 | 05:33 +00:12 | 33:22 -02:19 |
| Running 5 | 05:04 | 36:48 | 05:42 -00:38 | 38:55 -02:07 |
| Rowing | 04:54 | 41:52 | 04:52 +00:02 | 44:37 -02:45 |
| Running 6 | 07:07 | 46:46 | 05:33 +01:34 | 49:29 -02:43 |
| Farmers Carry | 03:03 | 53:53 | 02:14 +00:49 | 55:02 -01:09 |
| Running 7 | 06:19 | 56:56 | 05:32 +00:47 | 57:16 -00:20 |
| Sandbag Lunges | 05:44 | 01:03:15 | 05:18 +00:26 | 01:02:48 +00:27 |
| Running 8 | 05:28 | 01:08:59 | 06:11 -00:43 | 01:08:06 +00:53 |
| Wall Balls | 06:36 | 01:14:27 | 06:45 -00:09 | 01:14:17 +00:10 |
| Roxzone | 07:11 | 01:28:05 | 07:03 +00:08 | 01:28:05 |
Hey Paul! First off, let’s just take a moment to appreciate that you tackled the 2024 Birmingham Hyrox with a solid finish time of 01:28:05, landing you in the top 37% overall and top 44% in your age group! Not too shabby, my friend! 🎉 Your total running time of 00:43:46 shows that you have a runner's edge, coming in a full 7 seconds faster than the average. This suggests you might have a natural talent for running, but let’s not forget that Hyrox is a hybrid beast that demands both speed and strength.
Looking at your pacing, it seems like you started off a bit slower in Running 1, which may have set the tone for the rest of your segments. The first run being 1:03 slower than average tells me you were perhaps being a tad conservative or just warming up those legs slowly. Remember, in a race like this, sometimes it’s better to kick it up a notch earlier—like your favorite coffee, a little bit of heat can bring out the best flavor! ☕️
Alright, let’s break down where we can squeeze more juice from that performance lemon! 🍋
1. Roxzone: Your transition time is a bit slower than the average, which indicates that you may need to work on your overall fitness and quicker transitions. Try incorporating some HIIT (High-Intensity Interval Training) sessions to boost your cardiovascular endurance. Focus on drills that combine running with bodyweight exercises to simulate race conditions. An example could be 30 seconds of burpees followed by a 1-minute run, repeating for a total of 5 sets.
2. Farmers Carry: The 49 seconds slower than average here is significant. To improve, work on grip strength and overall core stability. Try carrying heavy kettlebells or dumbbells for distance—aim for 3-5 sets of 30-50 meters. Remember to keep your posture upright; you want to carry those weights like you’re off to a fancy dinner, not like you’re lugging groceries! 🛒
3. Sandbag Lunges: Here’s where we can really step it up! Incorporate weighted lunges and ensure you engage your core throughout the motion. Add in some explosive plyometric lunges to build strength and speed. Consider 4 sets of 10-15 reps, and don’t forget to switch legs—balance is key, unless you want to start listing to one side like a ship in a storm!
4. Burpees Broad Jump: A 13-second lag means we need to add some zip to those jumps. Try practicing burpees with an explosive jump at the end to not only work on strength but also speed. Aim for 5-8 sets of 10 reps, and let’s see if you can get that heart rate up like it’s been caffeinated! ☕️
5. Wall Balls: Surprisingly, you did well here, but let’s not settle. Focus on your form—ensure you’re squatting deep and using your legs to propel the ball upward. If you can, throw in some extra reps or increase the weight of the ball to build strength over time. Consistency is key, just like showing up to your favorite workout class!
Paul, you’ve got the potential to really crush it in future races! Remember, every setback is just a setup for a comeback. With some targeted training and a little fine-tuning, you’ll be smashing through those segments like they’re made of paper! 🏆 Keep pushing your limits, and who knows? The next time you lace up those shoes, you might just find yourself in a whole new percentile! “The only bad workout is the one you didn’t do.”
Stay strong, keep hustling, and let’s get ready to elevate your game! I’m here for it—let’s crush your next Hyrox together!
- The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Breuer Moritz | 2019 Hannover | 01:28:25 | |
| Groenheijde Jeroen | 2024 Rotterdam | 01:27:50 | |
| Carey Simon | 2024 Dublin | 01:28:33 | |
| Frusco Tyler | 2024 New York | 01:28:05 | |
| Laninge Niklas | 2024 Stockholm | 01:28:27 | |
| Alves Passos Esdras | 2023 Dublin | 01:27:53 | |
| Silulu Vinny | 2024 Melbourne | 01:27:36 | |
| Vargyas Heiko | 2023 Frankfurt | 01:27:47 | |
| Furtjes Jim | 2023 Maastricht European Championships | 01:28:34 | |
| Dixon Damian | 2024 Dublin | 01:28:14 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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